Aline's Pan Fried Tilapia

The nutrition facts for this very light and healthy fish can be found at Calorie Count!

Pan Fried Tilapia

Ingredients:

Tilapia

Tony Chachere's or red or black pepper and garlic powder or garlic salt

a light handed dusting of flour (white or corn)

Grapeseed oil

Directions:

Season Tilapia with Tony Chachere’s or Red or Black Pepper &Garlic Powder or Garlic Salt.

Dust lightly with flour.

Lightly coat bottom of pan with Oil of your choice.  I usually use Grapeseed Oil, Canola.

Heat oil in the pan. Place Tilapia in pan and fry 7 minutes on each side or fry to you feel that it is done.

I sprinkle with fresh lemon juice when it is served.

Aline's Baked Tilapia

Easy, quick, and healthy! The nutrition facts are set for one 3 oz serving at Calorie Count!

Tilapia In the Oven

Ingredients:

Tilapia filets

Tony Chachere’s Seasoning or Red or Black Pepper & Salt (the seasoning is up to you, make it spicy or not so your taste buds are happy!)

Garlic cloves

Directions:

Spray both sides of Tilapia with Pam (Olive Oil or Canola Oil) or brush with Grapeseed Oil

Sprinkle with seasonings and crushed Garlic.

Bake at 400 for about 5 to 8 minutes, turn over the filet and cook another 5 minutes or til done. Watch closely as the filets cook fast.

I sprinkle with fresh lemon juice when it is served.

Then enjoy.

Aline's Crawfish Etouffee

My wonderful Cajun friend Aline is a terrific source for a lot of Louisiana style cookery! This recipe was her submission for the Football Futbol Chefery Challenge.  The nutrition facts can be found at Calorie Count!

Her team: The New Orleans Saints

Her recipe: Crawfish Etouffee

Ingredients:

1 Lb. Crayfish (bag of peeled tails*)

1 Medium Onion (Chopped Fine)

2 Stalks Celery

1/2 large Green Bell Pepper (or one small)

1 Stick Butter

3 Tablespoons Tony Chachere Instant Roux**

1 Cup Water Cold Water

1 clove garlic

1/2  Tsp. of Salt or Salt or to your Taste

1/2 Tsp. Red Hot Pepper Sauce
1/4 t ground black pepper or to your Taste

1/3 can Cream of Mushroom soup

3 Stalks Green Onions (Chopped)

1 to 1-1/2 cups of white rice, cooked per package directions

Directions:

Saute onion, celery, bell pepper , and garlic for 10 to 12 minutes.  Add crayfish, salt, red pepper, cream of mushroom soup and Roux simmer for about 20 minutes.  Add 1 cup of water and simmer for another 15 minutes (if too thick add more water).  Turn off and mix in green onions and let cool for about 10 minutes.

Serve over white rice.

Options:

yup, that's a crawfish/crayfish/crawdad

* Peeling a crawfish is very similar to prepping a shrimp, except that the shell is harder and more red in color. They are common in South Louisiana.. Break off the head and peel the tail and pop them in the Etouffee! There are many ways to cook a crawfish - many love to boil them in the same way you do a shrimp boil.

**make your own roux if you prefer, but Tony Chachere makes a great instant version!

Aline's Shrimp Scrambled Eggs

Aline had a few extra shrimp one day and decided to see how they worked in an egg scramble - this is a terrific idea for something different! Lots of other ways to take this recipe - it can be an omelet, use habanero olive oil or add some jalapeno, turmeric, or any of your favorite things to eat with an egg.

The nutrition facts for this delicious filling breakfast are found at Calorie Count!

Shrimp Scrambled Eggs 

Ingredients:

8 eggs, beaten

¼ - Large onion

2 Tablespoons sun dried tomatoes

1/3 lb. shrimp, medium sized and sliced length-wise

½ - Bell pepper (red or green or both) If you don’t have any good without.

1 Tablespoon olive oil

Directions:

Sauté onions, peppers, or other veggies in olive oil until the onion is clear clear. Add shrimp and sauté for just a few minutes until they start to turn opaque.  Add eggs and cook the way you like them.

Hint:

Try adding some salsa at the table!

Aline's Chicken with Capers

A delicious quick to make recipe from my good friend, Aline.

The nutrition facts can be found at Calorie Count.

Aline's Chicken with Capers

Ingredients:

4 chicken breast halves (nutrition facts are based on 6 oz breasts), boneless, skinless, and either thin sliced or pounded thin
1/4 t black pepper
3 T all-purpose flour
2 T butter
3/4 C chicken stock, preferably low sodium
1/4 C fresh squeezed lemon juice
2 T capers, drained (more if you love capers!)
3 T minced flat leaf parsley (optional)

Directions:

If you did not get thin sliced chicken breasts, place each breast between sheets of waxed paper or plastic wrap and pound with a meat mallet to an even thinness. Combine the black pepper and flour on a plate and lightly coat each breast.

In a large nonstick skillet, melt butter over medium-high heat. Add chicken to the pan and cook about 3 minutes on each side. Add broth, juice, and capers; reduce heat to medium and simmer about five minutes, basting the chicken every now and then with the sauce. When the chicken is done, remove to a serving late and cover with foil to keep warm.

Bring the sauce to a boil and cook another 2-5 minutes or til it thickens. Serve over the chicken.

Remember, the calories assume that all the flour and sauce is consumed, this is unlikely. If you use smaller breasts this will also reduce the calories so pay attention to how much each breast weighs. This recipe does not need added salt, the stock provides just the right amount!

Chicken Breast